T Nation

Evaluate My Program (Torn ACL)

I’m 16 and I have a torn ACL, so this is my upper body program. My legs and everything come during my three hours of physical therepy. Others have told me not to use rest/pause sets or drop sets. I have been doing this program without these types of sets for about 2 months so I wanted to change it up.

So feedback would be great.

Bench press 5 sets 8 reps Rest/Pause sets
Incline Bench 4 sets 8-12 reps Drop sets
Dumbbell flies 4 sets 8 reps normal

Bent over barbell row 4 sets 12 reps normal
Bent-over rear delt raise 4 sets 8 reps normal
Lat Pull down 3 sets 12 reps normal

Barbell curls 4 sets 8-10 reps drop sets
Weighted dips 3 sets 12 reps normal
Dumbbell curls 3 sets 10 reps drop sets
tricep extension 3 sets 12 reps normal

Dumbbell shoulder press 4 sets 8-10 reps Drop sets
Seated Barbell shoulder press 3-4 sets 8 reps Normal
Shoulder shrugs 4 sets 20 reps normal